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vanguard_pt vanguard_pt

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Vanguard Personal Training  ๐Ÿ”— Personal Training ๐Ÿ”— Strength & Conditioning ๐Ÿ”— Personalised Programs ๐Ÿ”— Mobility training ๐Ÿ”— Years of knowledge & experience ๐Ÿ”— Sports specific

๐Ÿ”—๐Ÿ”—To go with my previous post. I have been working on whole body mobility for over 2 years now, playing around with what works and what is a waste of time. And after 2 years i can finally do proper Squat Jerks!! Its so exciting! If you don't think they look difficult, try them yourself. Essentially, do an Overhead Squat with your hands in a close grip press position whilst keeping yourself upright and bar overhead๐Ÿ”—๐Ÿ”— #personaltrainer #strength #mobility #squatjerk #olympiclifting #fitness #plus247mittagong #plus247mossvale

๐Ÿ”—๐Ÿ”—TrainerTip๐Ÿ”—๐Ÿ”—
Overhead Shoulder Stretch - Most shoulder pain and injuries are stemmed from lack range of motion as most people struggle when weight is pushed overhead. More shoulder mobility = more range of motion = increased potential for strength and decrease in injuries. Do you get shoulder pain or tight pecs? Try this stretch. Start with hands as wide as possible and slowly move them closer together over time.
#personaltrainer #shoulderstretch #mobility #overhead #plus247mittagong #plus247mossvale #mittagong #mossvale

๐Ÿ”—๐Ÿ”—SUMMER SMASH๐Ÿ”—๐Ÿ”— Smash out the rest of your Summer! Join in for our outdoor boot camp sessions. Come play with us!

6 weeks. 18 sessions. 2 trainers. 3 locations. Sign up now and get access to every session.
Beings 6 February. ๐Ÿ”—๐Ÿ”—COST๐Ÿ”—๐Ÿ”— $200 for the season pass.
Casual sessions are available for $15 per session. ๐Ÿ”—๐Ÿ”—SESSIONS๐Ÿ”—๐Ÿ”— Tuesday. 6am-7am. Lake Alexandra Mittagong. Hosted by Alex.
Thursday. 6pm-7pm. Ironmines Oval, Mittagong. Hosted by Lauren.
Saturday. 7am-8am. Cecil Hoskins Nature Reserve, Mittagong. Hosted by Alex and Lauren.

Season pass sign ups close at the commencement of the first session on the 6th of February.
Contact me on 0400430573 or Lauren from @polkadotfit on 0416553199
#bootcamp #fitness #southernhighlands #plus247mittagong #plus247mossvale

๐Ÿ”—๐Ÿ”—Want to strengthen your whole posterior chain (glutes, hamstrings, back etc) in the safest way possibleโ“โ“ Back Extension holds for 1min will challenge all of you extension muscles without the risk of overworking them. ๐Ÿ‘๐Ÿ‘
Only minimal weight is required for big gains. Try holding for the whole minute in complete extension (arched back) with 10% of your Back Squat max on your shoulders ๐Ÿ˜Ž cant get even 30seconds? You know what you need to work on๐Ÿ”—๐Ÿ”—

๐Ÿ”—๐Ÿ”—Yep, even toddlers love dumbbellsโคโค๐Ÿ”—๐Ÿ”—
#personaltraining #strength #fitfam #stronggirls #prouddad

๐Ÿ”—๐Ÿ”—Beautiful morning to run a Bootcamp!
Thank you team for a great morning of boxing yesterday ๐Ÿ˜๐Ÿ˜
What do Lauren from @polkadotfit and I have planned for next weeks session? Come along to find out ๐Ÿ‘๐Ÿ˜€๐Ÿ˜€๐Ÿ‘๐Ÿ”—๐Ÿ”—
#personaltraining #boxingfitness #bootcamp #springshred #plusfitness #plus247mossvale #plus247mittagong #mossvale #mittagong

๐Ÿ”—๐Ÿ”—Thank you to all that came the first Bootcamp session of the Spring Shred 2017 run by Lauren from @polkadotfit and myself, it was an awesome turnout!
If you are still keen to join in on the fun for the full cycle at the super cheap rate we are keeping it open until Saturday 14th of October. Or casual sessions are also available ๐Ÿ˜๐Ÿ˜
Come give it a go๐Ÿ”—๐Ÿ”—
#personaltraining #bootcamp #springshred #fitness #plusfitness #plus247mossvale #plus247mittagong #mossvale #mittagong

๐Ÿ”—๐Ÿ”—The Chest/Pec Fly, when done correctly, should be both a strength exercise and a stretch๐Ÿ”—๐Ÿ”—
#personaltraining #strength #chestflys #strengthstretch #plusfitness #plus247mossvale #plus247mittagong #mossvale #mittagong

๐Ÿ”—๐Ÿ”—If you have a habit of falling forward on your toes during front squats try heavy Hack Squats and focus on balancing the drive through the entire foot๐Ÿ”—๐Ÿ”—
#personaltraining #strength #hacksquat #plusfitness #plus247mittagong #plus247mossvale #mittagong #mossvale

๐Ÿ”—๐Ÿ”—Want the best trick for improving your Overhead Press? Focus on keeping your hips and shoulders directly under the weight of the bar during the entire movement๐Ÿ”—๐Ÿ”—
#personaltraining #overheadpress #shoulderpress #strongshoulders #strength #plusfitness #plus247mossvale #plus247mittagong #mossvale #mittagong

๐Ÿ”—๐Ÿ”—Need to work on grip strength? Grab some heavy ass Dumbbells and go for a walk๐Ÿ”—๐Ÿ”—
#personaltraining #farmerswalk #heavy #gripstrength #strength #plusfitness #plus247mittagong #plus247mossvale #mittagong #mossvale

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